Warm-up

Strength:

Take 20min to build to a 1RM Deadlift

*If you are newer to the gym and have not been following this cycle, please do not go for a max. Get with your coach to plan a good set and rep scheme that works for you at this time.

Conditioning:

Pulling a 1RM Deadlift is THE most taxing lift on the central nervous system. If you went for a heavy single, then it’s ok to take it easy on the conditioning today. Use this as a time to focus on quality of movement rather than speed or load.

Every Minute on the Minute x 10min

1- Double-unders x 30-45sec

2- Single Arm Overhead Dumbbell Walking Lunges x 16 steps (8L/8R)

Finish:

If time allows, take 5-10min to cool down on an erg or bike.